7Oaks Tri Club - Swimming Section

Sally Mortleman

Swim Rep

Photo of Swim Rep Sally.

Hello all , I'm Sally Mortleman and the new swim rep for 2015.I have been a member of 7oaks triclub for approaching 10 years ( since I learnt to swim freestyle!) My first triathlons were breaststroke and mountainbike types , and the triclub with its excellent coaching and structured training sessions has enabled me to achieve several Age Group European sprint tri qualifications, World championships in Hyde Park 2013, World champs XTri qualifications and, more recently, Age Group Half Ironman 70.3 World champs qualifications and "Bronze status"!! (now my head is HUGE) The reality check is that Im not that fast a swimmer. However, the quality swim coaching and swim sets within the club enable us all to perform better as triathletes.
Can I suggest to all of you that maximum benefit from Tom's swim plan this year will be achieved if you can swim with the club 3 times weekly.
My day job is Consultant Pharmacist in Sevenoaks, so Im happy to advise on health and medicine issues too.
Please feel free to discuss any issues regarding swimming after any swim set. I also have an assistant swim rep. , Vanessa Gilmartin who is newer to the racing and club but very approachable and an asset to the club committee.

E-mail me at swimrep@7oakstriclub.co.uk

We run open water swimming sessions at Haysden Lake in the summer months for you to experience open water swimming; we also have wetsuits available for members to hire/borrow. The Club is affiliated to the ASA.  To join the 7Oaks Tri Swimming club to be eligible for ASA registered competition swimming download the form here and follow the instructions within.

Happy training , Regards Sally and Ness


7oaks tri club Swimming Etiquette

In order to ensure that all members get maximum benefit (and enjoyment!) from the swimming sessions we would ask that all adhere to the following simple rules:

  • · Show respect for the coach by arriving on time to start with the other swimmers in your lane. If you do arrive late, avoid disruption by starting your swim at the same point the others have reached in the set.
  • · Don’t talk to fellow swimmers while the coach is talking as this makes it more difficult for other swimmers to hear the coaches instructions.
  • · If you’re rigorous about getting into genuine speed order at the beginning of each major set, you’ll spread out and get more, not less, space as you work through it. Don’t assume the order will always be the same (we all have good and bad days and are good at different things) and be prepared to change order on a set-by-set or repeat-by-repeat basis if necessary. Don’t assume you have to maintain your position in the same lane every training evening at all costs. Also don’t assume to swim in the same lane each session, it will vary depending on if there are a greater number of slower or faster swimmers for that session.
  • · On every repeat use the training clocks to leave a sufficient gap behind the swimmer in front. The default gap is 5 seconds, which if you average 40 seconds per 50m means that 7 swimmers (much more than we’d like!) could fit in the lane before there was an overlap on the first 50m.
  • · If you’ve left a 5 second gap and still caught up, then you’re definitely going faster than the swimmer in front! So on the next repeat suggest that you go ahead. Don’t put it off –there may be others queuing up behind you.  Of course, the more variation in swimmers’ speeds in the same lane, and the longer the swim, the greater likelihood of overlaps.
  • · On long repeats (200m and up), the likelihood of either catching someone up or lapping someone in the middle of the swim is obviously greater. Always keep an eye on the other swimmers, and if someone’s reached your feet in the middle of a long repeat, let them by (at the end of the length you’re on) by going into the corner of the lane. Don’t stop halfway down the length if you can help it; it invariably causes a massive jam.If you’ve caught someone and you don’t think they’ve spotted you, tap them on the toes so that they know you’re there and they should let you pass at the end of the length.  If your toes are tapped stop in the corner at the end of the lane and let them pass.
  • · If you're being passed, or need to stop for any reason, go into the corner of the lane on the side you're already on and let the swimmer behind complete their turn before you push off. Don't cross in front of them before stopping.
  • · When you are turning at the end of the length, be aware of others swimmers and try and stay on your own side of the lane when you push off the wall.
  • · Sometimes lanes may be crowded. Remember to leave room for others at the end of the lane so they too can swim the full distance and not have to stop short as you haven't left enough room for them.

Please remember this is training, not racing. Please do check on the set sheets at what effort the set needs to be completed at.  The more the training sessions are followed (including slower/recovery swims) the greater your training benefit.

Happy swimming!

Swim Sets Week 19

This week's swim sets are here.

Part of the Wednesday session is on swimming in rough conditions. This is an instructive video. Ignore the commentary, but look at the adaptions the swimmers are making to sighting, breathing and arm recovery.

T30 Session 13/4/2016

Some really great work in the pool last night. Chapeau to everyone there who put in such a solid effort on the 30 minute continuous swim.

Here are the average distances and 50m splits for each lane. I took 50m splits for someone of middle speed in each lane in turn. It worked out that Split 1 was between 0-8mins, Split 2 8-16mins, Split 3 16-24mins and Split 4 24mins to the end. I didn't quite get time to do the 4th split for lanes 5 and 6.

Lane    Distance (m)  time/100m    Split 1 Split 2 Split 3 Split 4

Personalising the Annual Swimming Plan

In January Tom published the Annual Swimming Plan for the club. We all have different race schedules, different constraints and different levels of interest in structuring our training. It would not be practical to create 150+ individual training plans to meet everyone's individual needs. The In Season Maintenance phase is intended to keep a good level and to provide a baseline for members to adapt for their own race schedule.

Lake Swimming Update

We would like to update you on plans for Lake Swimming at Haysden for this year.

After the tragic events at Leybourne last year, and subsequent requests from the Council regarding our procedures, it became clear we could no longer continue to run swimming at Haysden as we had done for many years.

Swimming 2016 Annual Plan

Hi everyone,

Download the Annual Swim Plan for 2016

Swim coach Tom has drawn up the annual plan for 2016 for swimmers with the club.  It should outline the aims and goals of the sessions and make us all better swimmers.

Useful Links/Supporting Studies

Kicking Articles/Studies




Swimming Dates over Xmas

Swimming Dates for Christmas


Last Walthamstow Hall swim Wed 16th DecNo more swimming at Wally Hall until the 6th Jan 2016.

Last Sevenoaks Leisure Centre swim is Tues 22nd Dec.  No swimming at Leisure centre until Tues 5th Jan 2016.

Last Sevenoaks School swim Sunday 20th Dec 5.30-7 pm until January 10th 2016.

Kent County ASA Open Water Championships July 12th 2015 (closing date 12/6/15)

This year the Kent County ASA Open Water Championships are again being run in conjunction with London Swimming.

Kent swimmers just need to enter the London event on the London entry forms and then the results will be extracted from the London event and Kent medals presented on the day by Scott Walker President of Kent County ASA.

Kent Masters and Seniors Swimming Championships

Kent County ASA Masters and Seniors Swimming Championships 2015 will be held at Medway Park, Mill Road, Gillingham on Sunday 28 June 2015. As we are affiliated to the ASA 7Oaks Tri members are invited to enter.

Any members who are interested in entering should contact David Lawson at dal@trinity.croydon.sch.uk